Friday, August 14, 2015
(11AM) Val, Ashley, Steve B, Mark, Tim, and me
3 Rounds or 10 minutes of 100m Run, 10 Controlled Kips, 10 Pistols (5 each side), 20 Side Planks (10 each side).
I did the pistols supporting myself against the rack. I got to the last round of pistols before time was called.
10x2 Tempo Pull ups – 3 count to top, hold for 2, lower in 1, 0 count at the bottom.
I got through the first 4 rounds with strict pull ups. Then I would do one strict and one jumping, doing a 3 count while lowering. The last two rounds were both jumping up and lowering for a 3 count. We had 10 minutes so I paced it as an EMOM.
For Time: 25 T2B, 40 RKBS, 800m Run, 50 RKBS, 25 T2B. Rx was a 55# KB.
I used a 35# KB and modified the T2B and did kipping leg raises. I started bending my knees on a few to get higher, but quickly went back to leg raises. I paced pretty well in the beginning taking a minute for the T2B and another 90 seconds for the RKBS. I spent 5:00 on the 800m which was slow but sustainable. The back half took me considerably longer. I gutted through the RKBS, but broke the T2B into 5’s then 2’s. I finished in 11:17.
We finished with a little different mobility going through arm stretches from a lunge position and then a prone position. We also included some hip stretches with knees flayed pivoting butt back and forward and finally going into the yoga child’s pose. I added some banded wrist mobility before calling it a day.